Fitness Blog

Fitness In 10 For Men Briefing Note: The Astonishing Impact of 30 Seconds.

Net Takeaway: 2 minutes (4 x 30 seconds) of high intensity “all out” cardio intervals equals 90 minutes of long slow cardio. That’s one session. If you extrapolate the results for a week with 3 sessions 6 minutes equates to 270 minutes or 4 1/2 hours. High intensity exercise is both time-efficient and effective. The science of high intensity cardio is applied to the Fitness in 10 for Men workout.

Purpose: This research studied two diverse training strategies: endurance cardio training versus sprint interval training. They measured and compared exercise capacity, molecular, and cellular adaptation in skeletal muscle over a 14 day period.


16 young men were assigned to either to the SIT (sprint interval training) group or the ET (endurance training) group. Each group did 6 training sessions over a 14 day period with 1 or 2 days off in between sessions.

The SIT (sprint interval training) group did 30 second “all out” sprints on a stationery bicycle. The intervals ranged from 4-6 x 30 seconds with 4 minutes recovery. Training time per session ranged from 18-27 minutes including recovery, or 2-3 minutes including intervals only. Total training time over 6 sessions was 135 minutes (2 hr 15 min) including recovery, or 15 minutes including intervals only.

The ET (endurance training) group did continuous training of 90-120 minutes on a stationery bicycle per session. Total training time over 6 sessions was 630 minutes (10 hr 30 min).

The measured time reductions in cycling time trials were similar. The biopsy samples revealed similar increases in muscle oxidative capacity (ability to process oxygen) and muscle buffering (ability to manage the acid causing by exercise).

Conclusion: “In conclusion, the most striking finding from the present study was that two very diverse forms of training induced remarkably similar changes in exercise capacity and selected muscle adaptation that are related to exercise tolerance. Given the markedly lower training volume in the SIT (sprint interval training) group, our results suggest that intense interval training is indeed a time-efficient strategy to induce rapid muscle and performance adaptations comparable to traditional endurance training.”


Martin J. Gibala, Jonathan P. Little, Martin van Essen, Geoffrey P. Wilkin, Kirsten A. Burgomaster, Adeel Safdar, Sandeep Raha2 and Mark A. Tarnopolsky: Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575.3 (2006) pp 901–911

Fitness in Ten for Men Briefing Note – Learn to Breathe? Really?

Isn’t breathing automatic? Why would I have to think about it at all? Most men tend to hold their breath while exercising so they get out of breath easily.

Both Pilates and Yoga teach the importance of posture and deep breathing.  You can apply these principles to all the exercises you do and get a better workout.

The better workout happens because you concentrate on your movements and your breathing, and your mind feels clear and relaxed. Contrast this to lines of people riding stationery bicycles with TV screens blaring in large crowded gyms.

Net Takeaway: Your workout is your time to re-invigorate yourself. Remember your goal is to do this for the rest of your life, so why not enjoy it?

Here’s how:

1) Pull your belly button IN and UP slightly. This engages the core (the transverse abdominis muscle) to support your lower back.

2) Shrug your shoulders and slide your shoulder blades down your back.

3) Breathe in and out while maintaining your core tightness.

Train yourself while exercising and apply it to your day-to-day life. It will feel weird at first then quickly become a relaxing habit.

You’ll feel more relaxed, your posture will improve, and you’ll look great. The Breathing principle is one of many design elements built into The Fitness in 10 for Men Program for you.

To your fitness. For your life.

Colin McAlpin, Creator, Fitness in 10 for Men

Fitness in 10 for Men Briefing Note – The 60% Problem

“As a doctor I can give a you a lot of useful advice about how to get healthy and sty that way, but one thing you don’t need me to tell you is that exercise is good for you. By this point, it’s not new to anyone that staying active can benefit the heart, the waistline, and even the mind. Still, there’s a real disconnect between what we know and what we do. More than 60% of American adults do not exercise regularly, and many are content to admit they don’t exercise at all. More than 72 million are obese, and almost every one of them would like to shed the extra pounds. So, if exercise is such a good idea, why don’t more people do it?” (source: Time magazine – March 3, 2008 p. 42 Stuck on the Coach – Sanjay Gupta, M.D.

This is the issue we’re taking on. It’s nobody’s fault. Fitness programs seem daunting: too hard, requiring way too much time. Doing nothing seems easier for many, but it is the wrong choice for a healthy life. But, you can reclaim your fitness in 10 minutes a day.

For men who are active, the Program helps complete the fitness picture. For men who want to be more active, it’s the easy step back in.

Bottom Line: Ask yourself if you know – really know – that exercise is a must. Because it is.

To your fitness. For your life.

Colin McAlpin, Founder, Fitnessin10forMen